SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.
Workout Context
- Purpose: Speed and Power
- Target age group: 15-18 years old, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 7 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up
1×600 swim @9:00
2x
2×150 back/br/free @2:00
2×150 fly/free/bk/free/br/free @2:00
4×75 BR – drill – PPP/2k1p/swim w/splash @1:20
4×75 BR – 25 free smooth / 50 BR build sprint @1:20
2x
2×200 EN1 FRIM @3:00
3×200 EN3 FAST IM or Free or Back [BR & fly 150’s]
1x
1×200 EN1 FRIM @3:00
1×200 EN3 FAST IM or Free or Back [BR & fly 150’s]
1×200 easy
10×50 Power tower – sprint down w/paddles / unbelt / sprint back w/paddles @2:00
1×200 easy
Coach Notes
The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.
EN1-baseline Aerobic EN3-VO2 MAX PPP=BR w/flutter kick power drill
Rick Guenther
Head Coach, Corvallis Aquatic Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.